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Gavin Molina

@gavin.molina5

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In season training session

Always always always start with prehab/accessories to strength/lengthen any overuse/probably areas of fatigue.

This can look like mobility, FRC, El DOA exercises specific for athlete.

Then, what I do, is focus on neurological muscle recruitment and strength.

The goal is to recruit/build more muscular motor units AND teach those to be recruited and used for strength/power/speed.

Think about turning on a light switch and 1 light bulb turns on versus 1 light switch and 100 light bulbs turn on.

Which room will be brighter?

Another benefit of this is minimal soreness, which is crucial for athletes in season.

I want them to utilize what we do in the gym right away in their sport.

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16UAAA Jr Coyotes

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In season training for hockey players is worth it

A lot of players shut the gym down once games start.

That ain’t it

Training in season allows you to keep your off season gains.

Strength and power start to drop within a few weeks of stopping.

Two short sessions a week can hold most of it.

Maintaining strength in the hips, groin, and shoulders helps protect you from the bumps and strains a long season throws at you.

Players who train in season are still fast and powerful in March, not just October.

Smart lifting, mobility, and conditioning help your body bounce back between games.

Keep it short, keep it heavy enough to matter, and keep the volume low.

Plan your hardest session furthest from game day and let performance on the ice guide how hard you push.

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In season is all about giving the athlete what they need when you see them.

Fill in the gaps of what they are already doing, produce the right stimulus for them and keep their body ready for anything.

I’ve worked with Gav for years so I know his hips and adductors need some work during the season, especially since he has ramped up his skating.

Then we go into recruiting the right muscle fibers and motor units for him leading into force production of those fibers and units.

Volume is lowered. Intensity is moderate to high.

I want him leaving the gym feeling better than when he got there.

And now because he’s an animal, he will train and skate with his team later tonight.

The athletes that get it, get it.

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Why we utilize the @go_exxentric KBox in the offseason.

Traditional weights load you on the way down and the way up the same way, gravity’s just gravity.

The kBox doesn’t work like that.

You spin the flywheel up on the concentric, and then the eccentric (the deceleration phase) is where it gets interesting. The harder you pull, the more energy gets stored in that disc, and the more you have to fight to slow it down on the way back. That’s eccentric overload, and it’s built into the movement itself.

For a hockey player, that matters because almost everything explosive on the ice.

A first stride, a stop, a pivot, absorbing a hit and redirecting is an eccentric problem before it’s a concentric one.

The guy who can decelerate fastest is usually the guy who can also accelerate fastest, because those two qualities share the same tissue quality (tendon stiffness, rate of force development, and the nervous system’s ability to tolerate load fast)

A lot of guys chase how much they can push. But hockey doesn’t ask you how strong you are pushing off. It asks you how fast you can stop, cut, absorb, and go again.

The kBox is an important tool that trains that quality directly and safely, which is exactly why it’s an off-season staple.

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onto the next➡️

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Man I love these haircuts

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Gavin trained with GPS this summer, and the results show what a phased approach can do.

Each block targeted a specific quality at the right time, building strength and power first, then converting it to speed and explosiveness so the gains stack instead of compete.

Counter Movement Jump: +15%
Sled Sprint: ~5% faster
10-Yard Sprint: +3.4% faster

More vertical power, faster acceleration, better top end speed, the exact qualities that translate directly to first step quickness and explosiveness on the ice.

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Good luck to @bentoogood_ @owenlacoste_04 and @braden_wood94 this season with the Phoenix Jr Coyotes U16 AAA

Big year for the boys.

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Gotta want it #spike

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Great summer of training for @gavin.molina5 @kylar.03 and @keegan_tinsdale.31

I appreciate all the trust and hard work you’ve put showed this off season.

RTS

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